the way you squat

WOD: Monday, 7 December 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

.

Weekly Special:

500m Row, choose between max effort or technique training.

Max effort athletes go first, so they have some recovery time before the Strength/Skill part.

.

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

.

Strength:

.

Front Squats @ BW for max reps

(Warm Up. Then you have 1 attempt at max reps. You can rest as long as you want with the bar in the front rack position)

.

Beginners: 50% BW

.

WOD:

21-15-9

Strict Ring Dips

C2B

Burpees

.

Scale 1:

Kipping Ring Dips

Pull Ups

.

Scale 2:

Box Dips

Ring Rows

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

2000 – Athletic Movement

Don’t forget to sign up for your classes!

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